Top 10 Healthy Foods For Our Brain

Overview

Do you know, the human brain is the fattiest organ in the body, and almost 60% of it is made up of fat!

According to research, the brain consists of about 86 billion brain cells (neurons).

top 10 brain foods

Research also suggests that our brain can generate 23 watts of power through an electrochemical process, enough to power a light bulb.

The brain is a big deal. It controls all our senses, cognitive responses, memory, learning, ability to handle stress, complex problems, or simple daily tasks.

It is the command center of our body, and from the heart to the lung, all of our organs depend upon it.

A healthy brain needs enough amount of oxygen and other nutrients. A healthy brain consumes 20% of the body’s total oxygen supply.

Our brain can only survive 5 to 6 minutes after the oxygen or blood supply is cut off.

So, we need healthy foods for our brain which provide proper nutrients and help to function properly.

The brainstorming puzzles are not enough to keep our brains in top order. What we eat can have a significant impact on this vital organ.

Here is the importance of brain nourishing foods, such as almonds, avocado, blueberry, green tea, etc.

Top 10 Brain-Boosting Foods

Our brain is an energy-intensive body part and it needs good sources of fuel to function properly throughout the day.

It consumes 20% of the calories we eat, and requires enough amounts of calories, oxygen, certain nutrients, like healthy fats, vitamins, minerals, antioxidants to stay healthy.

Brain foods are those stuff that provides plenty of good fuel as well as nutrients to the brain and play an important role in brain functioning.

1. Brain Boosting Nuts

Nuts are a healthy option for our brain and an important member of the list of brain foods.

Health experts have found that eating nuts daily leads to better cognitive functioning in our later years.

They are rich in antioxidants, omega 3 fatty acids, vitamin B₆ and E.

brain healthy nuts

The antioxidant effects of vitamin E reduce free radical brain damage, lower the risk of Alzheimer’s, dementia, and improve cognitive functioning.

In 2014, a study found that women who consumed nuts regularly over the many years had a sharper memory as compared to those who did not.

On the other hand, omega 3 fatty acids play a vital role in brain development and improve memory problems.

Vitamin B₆ helps to produce neurotransmitters, which maintain the proper neural coordination.

This vitamin also helps regulate the energy supply in the brain.

As we know, our brain is the fattiest organ, and it needs healthy fat-rich brain nourishing foods, like almonds, walnuts, hazelnuts, etc.

But nuts are calorie-dense foods, so practice portion control. The serving size should be 5-7 nuts per day.

However, nuts are well-tolerated, safe to consume, but those who have a nut allergy, and pulmonary aspiration should avoid this brain food.

2. Edible Seeds

Among various brain nourishing foods, some edible seeds play a vital role in cognitive health.

They contain protein, healthy unsaturated fats vitamin B, minerals, like zinc, iron, magnesium, and many more.

The powerful antioxidants protect our brain from oxidative brain cell damage.

pumpkin seeds

Amino acid tryptophan of seeds converts into serotonin, which is a feel-good hormone, that enhances our mood, and fight against depression.

Edible seeds, such as pumpkin seeds, sunflower seeds, chia seeds are well-known brain-boosting foods.

Especially pumpkin seeds are not just delicious snacks to munch on, they provide massive benefits to our brains.

Their powerful antioxidant property blocks free radical damage.

Pumpkin seeds are also containing a significant amount of dietary zinc, iron, magnesium, copper, and all of these are essential for healthy brain functions.

Zinc is particularly important for nerve signaling. Its deficiency has been found to cause a lot of neurological and brain-related issues.

On the other hand, magnesium is vital for good memory and learning capacity. The deficiency of magnesium has been linked with depression, migraines, and epilepsy.

Additionally, copper also helps to control nerve signals and its deficiency may cause neurodegenerative diseases.

3. Exotic Fruit Avocado

Another popular brain nourishing food is avocado, an exotic fruit.

Avocado is not just for healthy sandwiches, and delicious salads. It is an excellent source of healthy unsaturated fat for our brain.

High blood pressure and cognitive decline are interrelated. Here is the importance of this miracle fruit.

Avocado helps to reduce blood pressure, aiding the prevention of cognitive decline and increasing blood flow in the brain.

avocado for healthy brain

The omega 3 fatty acids, vitamin E of avocado naturally act as an antioxidant and prevent free radical damage.

They are also an important source of vitamin K as well as potassium. Both prevent the risk of brain stroke.

On the other hand, excess homocysteine can alter the production of serotonin, and dopamine. Both of these feel-good hormones regulate mood, hunger, and quality of sleep.

Folate of avocado prevents homocysteine formation and enhances our mood.

Additionally, MUFA and other antioxidants of this brain food reduce inflammation in the brain and protect overall brain health.

read more: Health Benefits Of Avocado

4. Delicious Blueberry

Without blueberry, your list of brain foods can never be complete.

This superfood provides several health benefits, but we are talking about its cognitive health benefits.

Blueberries are a powerhouse of antioxidants. They are rich in flavonoids which help to reduce oxidative stress and inflammation in the brain.

brain nourishing foods

This brain food contains 4 types of antioxidants, such as anthocyanin, catechin, caffeic acid, and quercetin. All of these prevent free radical cell damage.

Research has found that these bioactive compounds improve communication between brain cells, and help them form new connections by increasing plasticity.

Blueberry may help to delay or reduce age-related neurodegenerative diseases.

As the brain nourishing foods, blueberries boost memory power and the ability of learning.

They also improve other cognitive functions, such as reasoning, decision making, verbal comprehension, and numerical ability.

Next time you are making oatmeal, make sure to add blueberries as a sweetening agent instead of refined sugar to explore their health benefits.

5. Miracle Veggie Broccoli

Broccoli is not only a superfood for the whole body, but it is also a well-known brain-boosting food.

It is rich in vitamin C, B, K, β-carotene, minerals such as calcium, iron, and a significant source of dietary fiber.

The antioxidant effects of vitamin C protect our brain from oxidative stress.

The nutrients of broccoli maintain proper blood circulation, remove heavy metals and take part in brain detoxification.

brain food broccoli

Vitamin K plays a vital in the formation of sphingolipids, a type of fat, particularly abundant in the brain and essential to the development of the functional integrity of the nervous system.

Research also suggests that broccoli can help contribute to the brain healing itself in the event of an injury.

Few studies also suggest that adequate vitamin K consumption increases memory and cognitive status.

Beyond vitamin K, the bioactive compounds of this brain food provide anti-inflammatory effects and protect the brain cells.

6. Medicinal Herb Turmeric

Another important, and very popular brain-boosting food is turmeric.

Turmeric has gained a lot of popularity for its numerous health benefits. This medicinal spice offers several brain benefits.

It contains a very important plant compound called curcumin.

Research has found that curcumin can cross the blood-brain barrier, entering our brain and feeding its cells.

turmeric for brain health

Curcumin is an anti-inflammatory, antioxidant compound that has been linked to reducing oxidative stress and preventing damage to brain cells.

Curcumin has been found to help people with the neurodegenerative disease Alzheimer’s due to clearing the amyloid plaques.

It may also improve our memory. As a member of the list of brain foods, turmeric is also effective for other cognitive issues.

If you have been struggling with depression, drinking a turmeric latte may help.

Curcumin compound in turmeric also boosts serotonin, and dopamine, necessary to improve our overall mood.

Research has found that curcumin improved depression symptoms like antidepressants over six weeks.

The brain has a growth hormone called neurotrophic factor that makes brain cells grow. Curcumin boosts this growth hormone, helping our brain cells thrive.

So, make sure that turmeric will be one of the ingredients in your daily diet.

7. Healthy Green Tea

Green tea is another healthy food for our brain.

However, it is a beverage, but as we all know, it is a treasure of nutrients. It boosts the healthy functioning of our brain.

Health experts have found that it improves cognitive performance, alertness, and memory.

This brain-healthy beverage contains a particular type of amino acid, called L-theanine.

green tea

L-theanine can cross the brain-blood barrier, increase the activity of GABA neurotransmitters, reduce anxiety, help us feel more relaxed, and focused.

This amino acid also calms us down by increasing the frequency of alpha waves in the brain.

On the other hand, green tea contains flavonoids catechin, epicatechin and they have an antioxidant property that reduces free radical cell damage.

The antioxidants in green tea help protect the brain from mental decline, especially with diseases like Alzheimer’s and Parkinson’s.

So, you get to relax and gain positive health benefits with this brain nourishing drink.

8. Brain Activator Coffee

A maximum of us cannot function without a nice warm cup of morning coffee. Yes! This brain food is good for our brains.

It contains antioxidant caffeine, chlorogenic acid. Both are assisting our cognitive function.

Adenosine is a chemical messenger that makes us feel sleepy. Health experts say caffeine in coffee keeps the brain alert by blocking adenosine. So, it acts as a brain activator.

coffee

Caffeine also boosts the feel-good hormone serotonin, enhances our mood, increases alertness, and sharpens concentration.

Researchers have found that drinking a large cup of coffee in the morning, or in smaller quantities throughout the day help concentration.

Antioxidants of this brain-boosting food might reduce the risk of neurological diseases like Alzheimer’s and Parkinson’s.

But we cannot consume gallons of it. The healthy serving size of coffee as a brain food is 2-3 cups in a day.

More than the serving size, it may cause anxiety as a side effect.

9. Dark Chocolate

Dark chocolate is another popular brain food. It is good for our cognitive health.

Dark chocolate and cocoa powder contain several brain-boosting compounds like caffeine, flavonoids, and other antioxidants.

It has been found that flavonoids in chocolates gather in areas of the brain responsible for learning.

dark chocolate

Flavonoids give us an enhanced memory and slow down the mental decline we experience with old age.

Generally, dark chocolate is rich in 70% or higher cocoa content, whereas regular milk chocolate contains 10-50% cocoa.

According to research, dark chocolate is a legitimate mood enhancer.

Another study of over 900 people suggests that those who consumed chocolate more frequently performed better in mental tasks, and intellectual performances than those who rarely consumed it.

So, next time includes dark chocolate in your grocery list.

10. Fatty Fish

Without fatty fish, your list of brain foods can never be complete.

Generally, fatty fishes are seafood, and also known as oily fish, like salmon, sardines, tuna, herring, trout, etc.

They are a vital source* of omega 3 fatty acids. These fatty acids offer several benefits for the brain.

fatty fish

60% of the human brain is made up of fat, and half of the fat is omega-3 types.

Omega-3s are essential for the building as well as the development of the neurons.

Omega-3s are used by the brain for optimal functioning, such as memory, and learning.

Studies have found that a lack of omega-3s may trigger the signs of depression. So, include oily fish in your diet if you want to keep depression away.

People, who ate boiled or baked fish regularly, had more gray matter** in their brains.

These brain nourishing foods might slow age-related mental decline besides preventing Alzheimer’s disease.

*Fatty fish is a vital source of omega-3 fatty acids. But don’t worry if you are vegetarian, or vegan. There are some plant foods also rich in omega-3s, such as soybeans, flaxseeds, nuts, etc.

**Gray matter plays a crucial role in our intelligence as it contains nerve cells that control memory, decision making, and emotions.

Now, The Conclusion

The brain is the most vital organ in the human body. It is in charge of all the physio-chemical activities, like a heart beating, breathing, body temperature, regulation, and coordination.

So, it is very important to keep your brain in high, and proper working condition. Here is the importance of brain nourishing foods.

Our brain is an intensive organ, and it requires adequate amounts of calories as well as other nutrients.

Brain foods provide all the essential nutrients, keep our brain healthy, and maintain proper cognitive functions.

These foods support our brain health, boost memory, concentration, alertness, and mood.

On the other hand, about 75% of the human brain is made up of water, why hydration is very important. Dehydration can affect proper brain functioning.

The consumption of too much empty-calorie, such as refined sugars, junk foods is very harmful to the brain.

Cholesterol in the brain acts as a key to learning, and memory, that is why healthy fat-containing brain-boosting foods are vital to present on the daily diet.

Alcohol abuse affects our brain in several ways.

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Monday, March 7, 2022